Every 2mins round of DT x 5

20min EMOM

1) 10*wallball 30lbs
2) 30m D-ball carry 70kg

Deadlift x3 140kg, 170kg, 170kg, 170kg, 170kg
Weighted push up x5 10kg, 20kg, 35kg, 35kg, 50kg
5 Rounds (no time)

5x3 back squats worked up to 335lbs

Then:

3 rounds for time:
50 air squats
7 muscle ups
10 hang cleans (145/95)

Clean and Jerk 1 RM

1-1-1-1-1-1-1

135-165-185-195-205-210(f)-210(f)-185

Clean is getting better, jerk is still awful. I dont know if the shoulder surgery and subsequent loss of strength is ever going to allow me to go big overhead. We'll see.

Oly work:

Snatch - 2 x 1 @ 80%, 1 x 85%, 1 x 90%
2 x 80#, 82.5#, 95#

C & J - 2 x 1 @ 80%, 1 x 85%, 1 x 90%
2 x 142.5#, 1 x 155#, 165#

4 x 2 Tempo high bar back squat
170# across

SealTeam Challenge

Week 1

Morning: 90 min
1.Weightlifting
A. Every 3rd minute on the minute for 12 minutes:
3 Squat cleans, DnG, 90 % of daily max

2.Conditioniong
A. 8 sets of:
10 UB Thrusters 30kg
Row 300 m FPR (Faster per round)
Rest 1 min
Round times: 1.56, 1.54, 1.52, 1.52, 1.49, 1.48, 1.48, 1.48
Row avg. speed: 2.09, 2.07, 2.06, 2.04, 2.02, 2.00, 1.59, 1.59 / 500 m

Evening: 120 min
1.JG PP 15.8.2018
A. Warmup
3 sets:
- 12 sap push-ups
- 12 scap pull-ups

B. Push / Pull Strength
3 sets:
- 5 weighted strict pull-ups - 3x5x10 kg
- 5 weighted strict ring dips - 3x5x5 kg

C. Ring Muscle-ups
3 x 5 rocking arch
3 x 5 ring swings
5 x 1 hips to rings
3 x 10 support swings
3 x 10 bottom of dip swings
5 x 2 Russian dips
5 x 3 box assisted transition
5 x 1 kipping ring muscle-ups (or 3 fails) - 3 muscle ups + 2 fails

7 rounds for time (rest as needed to avoid missed reps)

3 x weighted pullups
3 x thrusters @ 70%

Used 20# db on pullups, 115# thrusters

SealTeam Challenge

Week 1